5 High Protein Suppers

Emma Brown - Nutritionist | 05 Jan, 2020

Protein is a dieter's best friend! Proven to help us fill up faster and for longer, it's great to pack your meals with protein when you're trying to keep the calories down. Here we've put together 5 delicious high protein meals to help you avoid the snack drawer come 8pm. Each meal is between 20-36% protein – so dive in and fill up!

Simple recipes

High protein meals

Simple Sweet Potato Hash with Bacon and Eggs

Serves 2 - 443 kcals per serving

Kcals 443
Fat 14.5g
Sat fat 3.4g
Carbs 59.6g
Sugar 13.7g
Fibre 7.2g
Protein 22.3g
Salt 1.6g

Ingredients

  • 1 tbsp olive oil
  • 300g sweet potato, peeled and chopped
  • 300g new potatoes, halved
  • 1 medium courgette, chopped
  • ½ red pepper, deseeded and chopped
  • ½ tsp paprika
  • ½ tsp hot chilli powder
  • Frylight
  • 4 bacon medallions
  • 2 medium eggs
  • Handful of fresh parsley, chopped

Method

  1. Pre-heat the oven to 180°C. Once hot, put the potatoes in a large roasting tin and drizzle with the olive oil. Mix to ensure well coated. Cook for 20 minutes.
  2. Add the courgette and red pepper to the roasting tin, add the spices and mix all the ingredients together well. Cook for a further 20 minutes.
  3. When the veg has 10 minutes remaining, place a frying pan over a medium heat. Spray with Frylight and cook the bacon for 5 minutes, turning regularly.
  4. Remove the bacon then crack the eggs in the pan and turn the heat down. Cook for 3-4 minutes until cooked through.
  5. Chop up the bacon and mix in with the roasted potato and veg. Serve topped with an egg and garnished with fresh parsley.

High protein meals

Turkey Meatball Subs

Serves 4 - 519 kcals per serving

Kcals 519
Fat 8.3g
Sat fat 3.3g
Carbs 68g
Sugar 9.4g
Fibre 5.3g
Protein 47.1g
Salt 1.6g

Ingredients

  • Frylight
  • 1 onion, finely diced
  • 2 garlic gloves, crushed
  • 1 red chilli, finely chopped
  • 500g lean turkey mince
  • 1 medium egg, beaten
  • 1 slice of wholemeal bread, blended into breadcrumbs
  • ½ tsp dried oregano
  • 400g tin chopped tomatoes
  • ½ tsp dried Italian herbs
  • ½ tsp ground black pepper
  • ½ tsp salt
  • Handful fresh parsley, chopped
  • 400g crusty baguette, cut into 4
  • 50g reduced fat cheddar, grated

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  2. Add the garlic and chilli to the onions and cook for a further 2 minutes. Remove from the pan and set aside.
  3. Add half the onion, chilli and garlic to the turkey mince, along with the egg, breadcrumbs and oregano. Mix together using hands and separate the mixture into 16 balls.
  4. Respray the pan with Frylight and add the meatballs. Cook for 2-3 minutes to seal, ensuring you keep turning them regularly.
  5. Add the rest of the onion, chilli and garlic to the pan, along with the chopped tomatoes, herbs and seasoning.
  6. Mix together well, reduce the heat, cover and simmer for 20 minutes until the meatballs are cooked through.
  7. Once ready, garnish with fresh parsley. Serve hot – four meatballs and some sauce in a crusty bread roll with some cheese melted on top.

High protein meals

Seafood Paella

Serves 2 - 475 kcals per serving

Kcals 475
Fat 4.4g
Sat fat 1.1g
Carbs 77.7g
Sugar 7.7g
Fibre 8.5g
Protein 32.1g
Salt 2.9g

Ingredients

  • Frylight
  • 1 onion, finely diced
  • 2 garlic gloves, crushed
  • 300g paella rice, dried
  • ½ tsp saffron
  • ½ tsp ground black pepper
  • 1 tsp paprika
  • 400ml reduced salt vegetable stock
  • 150g ready to eat king prawns
  • 150g ready to eat mussels
  • 150g frozen peas
  • Handful fresh parsley, chopped

Method

  1. Place a large frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  2. Add the garlic and cook for a further minute, then add the rice, saffron, black pepper and paprika and give it a constant stir for about a minute to mix well.
  3. Pour in the stock, reduce the heat and simmer for 15-20 minutes until tender. Stir regularly and add a little more water if needed.
  4. Add the prawns, mussels and peas for the last few minutes until heated through.
  5. Stir through the parsley and enjoy.

High protein meals

Tuna Pasta Bake

Serves 4 - 461 kcals per serving

Kcals 461
Fat 7.9g
Sat fat 3.6g
Carbs 62.4g
Sugar 13.2g
Fibre 10.5g
Protein 31.9g
Salt 1g

Ingredients

  • Frylight
  • 300g wholewheat fusilli, dried
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 tbsp tomato purée
  • 400g tin chopped tomatoes
  • 150g cherry tomatoes, halved
  • 2 tbsp fresh basil, chopped
  • Salt and pepper to taste
  • 3x 160g tins of tuna in water, drained
  • ½ 200g tin sweetcorn, drained
  • 70g reduced fat cheddar, grated

Method

  1. Preheat the oven to 180°C.
  2. Place a large pan of water over a medium heat and bring to the boil. At the same time, put a frying pan over a medium heat and spray with Frylight.
  3. Cook the pasta in the pan, according to the pack instructions. In the frying pan cook the onion and garlic for 3-4 minutes, until the onion starts to soften.
  4. Stir in the tomato purée, chopped tomatoes, cherry tomatoes, basil, salt and pepper, and mix well.
  5. Drain the pasta and add to the tomato mix, along with the tuna and sweetcorn and mix well.
  6. Transfer the pasta mix to an ovenproof dish, sprinkle over the grated cheese, season and bake for 10-15 minutes until the cheese starts to go golden.

High protein meals

Tomato and Feta Omelette

Serves 1 - 410 kcals per serving

Kcals 410
Fat 24.7g
Sat fat 8.3g
Carbs 10.9g
Sugar 9.4g
Fibre 3.5g
Protein 36.6g
Salt 2g

Ingredients

  • 2 tsp olive oil
  • ½ small onion, diced
  • 4 medium free-range eggs
  • Dash of semi-skimmed milk
  • Black pepper to taste
  • Few fresh chives, snipped
  • 2 tbsp chopped fresh parsley
  • 100g cherry tomatoes, halved
  • 40g reduced-fat feta cheese, crumbled
  • 1 inch piece of cucumber, chopped
  • Handful of shredded lettuce

Method

  1. Preheat the grill to medium. Heat the oil in a frying pan, add the onion and fry for 2-3 minutes until starting to soften.
  2. Meanwhile, crack the eggs into a bowl. Add a splash of milk and beat with a fork or whisk. Season lightly with pepper, chives and half the chopped parsley.
  3. Pour the beaten eggs into the frying pan with the onions, then reduce the heat to low and cook for 3–4 minutes, tilting the pan and drawing the mixture in from the sides until the omelette is set and cooked underneath.
  4. Add half the tomatoes and crumble the feta cheese over the top.
  5. Place the frying pan under the grill for 3–4 minutes until the feta has softened and the omelette is set and golden brown.
  6. Slide the omelette out of the pan onto a plate and garnish with the remaining parsley. Serve with a side salad of lettuce, cucumber and the cherry tomatoes.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.